Park fitness: Kettle bell workout

By Words by Efrosini Costa Photography by Mel Koutchavlis |
April 28, 2014

Park fitness: Kettle bell workout

Park fitness: Kettle bell workout

Kettle Bell Swing

Stand with feet shoulder-width apart. Holding the kettle bell with both hands, squat down to a 90-degree angle. Sit with your bottom back and keep the weight through your heels, kettle bell between your thighs. In one quick motion, return to standing position by squeezing on to your glutes, and thrust hips forward as you swing the kettle bell out in front of you with your arms straight. Repeat 10-12 times, making sure you keep your back straight.

Single Arm Bent Over Row

Focus on keeping your back straight in this exercise. Brace one arm on a bench or sturdy structure, around thigh high. Keep feet shoulder-width apart behind you. With your body parallel to the ground and face forward, pick up a kettle bell with your free arm and draw the bell towards your chest. Repeat 12 to 15 times on each side.

Squat and Press

Holding the kettle bell upside down with both hands, against your chest, squat down to a 90-degree angle, sitting with your bottom back and keeping weight through the heels. Keeping your back straight, return to standing – squeezing your glutes and quads. As you stand up, press your arms toward the sky, keeping your abdominal muscles tight. Aim for three sets of 15 reps.

Half Burpee

Facing the ground, bend knees shoulder width apart and place arms out on the ground in front of you. Lift your body off the ground balancing on your toes, keeping your back flat. Quickly kick both feet out behind you, then stand up and jump off the ground with your arms above your head and clap. Work on doing as many sets
of 15 repetitions as you feel comfortable with, resting between sets.

Take a look at our helpful step-by-step gallery for this fitness workout by clicking on the images below: